Holiday schedule:

8:30, 9:30, 3:30, 4:30, 5:30

Warm-Up

2 Minute Bike or Row

3 Sets:

10 Ring rows
:15 Palloff hold/side
10 Goblet squats

Strength/Skill

Back squat

3 70%
3 75%
3 80%
2 85%
1 90%

WOD

“Helen”

Complete 3 Rounds For Time:

400 Meter Run
21 KBS 53/35
12 Pull-Ups

Compare to:8/5/2024